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Omelette nutrition, glycemic index, calories, net carbs & more

Egg, whole, cooked, omelet
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Omelette

Omelette
Glycemic index ⓘ Omelette can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0 (low)
Insulin index ⓘ
N/A
Calories
154
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
0.64 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
8 (acidic)
94% Cholesterol
81% Vitamin B2
77% Vitamin A
74% Polyunsaturated fat
74% Vitamin A
Explanation: The given food contains more Cholesterol than 94% of foods. Note that this food itself is richer in Cholesterol than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B2, Vitamin A, Polyunsaturated fat, and Vitamin A.

Omelette Glycemic index (GI)

Omelette can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 56% 8% 72% 11% 21% 30% 21% 4% 141% 136%
Calcium: 48 mg of 1,000 mg 5%
Iron: 1.48 mg of 8 mg 19%
Magnesium: 11 mg of 420 mg 3%
Phosphorus: 167 mg of 700 mg 24%
Potassium: 117 mg of 3,400 mg 3%
Sodium: 155 mg of 2,300 mg 7%
Zinc: 1.09 mg of 11 mg 10%
Copper: 0.063 mg of 1 mg 7%
Manganese: 0.024 mg of 2 mg 1%
Selenium: 25.8 µg of 55 µg 47%
Choline: 247.6 mg of 550 mg 45%

Mineral chart - relative view

Calcium
48 mg
TOP 34%
Selenium
25.8 µg
TOP 37%
Sodium
155 mg
TOP 44%
Choline
247.6 mg
TOP 46%
Phosphorus
167 mg
TOP 48%
Iron
1.48 mg
TOP 49%
Zinc
1.09 mg
TOP 52%
Copper
0.063 mg
TOP 74%
Manganese
0.024 mg
TOP 74%
Potassium
117 mg
TOP 79%
Magnesium
11 mg
TOP 82%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Vitamin A: 617 IU of 5,000 IU 12%
Vitamin E : 1.29 mg of 15 mg 9%
Vitamin D: 1.7 µg of 10 µg 17%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.034 mg of 1 mg 3%
Vitamin B2: 0.386 mg of 1 mg 30%
Vitamin B3: 0.064 mg of 16 mg 0%
Vitamin B5: 1.289 mg of 5 mg 26%
Vitamin B6: 0.143 mg of 1 mg 11%
Folate: 39 µg of 400 µg 10%
Vitamin B12: 0.76 µg of 2 µg 32%
Vitamin K: 4.5 µg of 120 µg 4%

Vitamin chart - relative view

Vitamin B2
0.386 mg
TOP 19%
Vitamin A
617 IU
TOP 23%
Vitamin B5
1.289 mg
TOP 31%
Folate
39 µg
TOP 38%
Vitamin D
1.7 µg
TOP 42%
Vitamin E
1.29 mg
TOP 44%
Vitamin B12
0.76 µg
TOP 44%
Vitamin B6
0.143 mg
TOP 56%
Vitamin K
4.5 µg
TOP 57%
Vitamin B1
0.034 mg
TOP 80%
Vitamin B3
0.064 mg
TOP 94%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

11% 12% 77%
Protein:
Daily Value: 21%
10.57 g of 50 g
21%
Fats:
Daily Value: 18%
11.66 g of 65 g
18%
Carbs:
Daily Value: 0%
0.64 g of 300 g
0%
Water:
Daily Value: 4%
76.13 g of 2,000 g
4%
Other:
1 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 150% 134% 122% 101% 110% 92% 99% 120% 112%
Tryptophan: 140 mg of 280 mg 50%
Threonine: 467 mg of 1,050 mg 44%
Isoleucine: 565 mg of 1,400 mg 40%
Leucine: 913 mg of 2,730 mg 33%
Lysine: 767 mg of 2,100 mg 37%
Methionine: 319 mg of 1,050 mg 30%
Phenylalanine: 572 mg of 1,750 mg 33%
Valine: 722 mg of 1,820 mg 40%
Histidine: 260 mg of 700 mg 37%

Fat type information

3.319% 4.843% 2.712%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g

Carbohydrate type breakdown

0.31%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Omelette

0.31% 0.33%
Sugar: 0.31 g
Fiber: 0 g
Other: 0.33 g

All nutrients for Omelette per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 71% 0.64g 84.6 times less than Chocolate Chocolate
Protein 25% 43% 10.57g 3.7 times more than Broccoli Broccoli
Fats 18% 29% 11.66g 2.9 times less than Cheese Cheese
Carbs 0% 72% 0.64g 44 times less than Rice Rice
Calories 8% 59% 154kcal 3.3 times more than Orange Orange
Fructose 0% 100% 0g N/A Apple
Sugar N/A 73% 0.31g 28.9 times less than Coca-Cola Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 5% 34% 48mg 2.6 times less than Milk Milk
Iron 19% 49% 1.48mg 1.8 times less than Beef Beef
Magnesium 3% 82% 11mg 12.7 times less than Almond Almond
Phosphorus 24% 48% 167mg 1.1 times less than Chicken meat Chicken meat
Potassium 3% 79% 117mg 1.3 times less than Cucumber Cucumber
Sodium 7% 44% 155mg 3.2 times less than White Bread White Bread
Zinc 10% 52% 1.09mg 5.8 times less than Beef Beef
Copper 7% 74% 0.06mg 2.3 times less than Shiitake Shiitake
Vitamin E 9% 44% 1.29mg 1.1 times less than Kiwifruit Kiwifruit
Vitamin D 17% 42% 1.7µg 1.3 times less than Egg Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 3% 80% 0.03mg 7.8 times less than Pea Pea
Vitamin B2 30% 19% 0.39mg 3 times more than Avocado Avocado
Vitamin B3 0% 94% 0.06mg 149.6 times less than Turkey meat Turkey meat
Vitamin B5 26% 31% 1.29mg 1.1 times more than Sunflower seed Sunflower seed
Vitamin B6 11% 56% 0.14mg 1.2 times more than Oat Oat
Folate 10% 38% 39µg 1.6 times less than Brussels sprout Brussels sprout
Vitamin B12 32% 44% 0.76µg 1.1 times more than Pork Pork
Vitamin K 4% 57% 4.5µg 22.6 times less than Broccoli Broccoli
Tryptophan 0% 73% 0.14mg 2.2 times less than Chicken meat Chicken meat
Threonine 0% 73% 0.47mg 1.5 times less than Beef Beef
Isoleucine 0% 72% 0.57mg 1.6 times less than Salmon Salmon
Leucine 0% 74% 0.91mg 2.7 times less than Tuna Tuna
Lysine 0% 73% 0.77mg 1.7 times more than Tofu Tofu
Methionine 0% 71% 0.32mg 3.3 times more than Quinoa Quinoa
Phenylalanine 0% 73% 0.57mg 1.2 times less than Egg Egg
Valine 0% 71% 0.72mg 2.8 times less than Soybean Soybean
Histidine 0% 76% 0.26mg 2.9 times less than Turkey meat Turkey meat
Cholesterol 104% 6% 313mg 1.2 times less than Egg Egg
Trans Fat N/A 47% 0.71g 21 times less than Margarine Margarine
Saturated Fat 17% 35% 3.32g 1.8 times less than Beef Beef
Monounsaturated Fat N/A 32% 4.84g 2 times less than Avocado Avocado
Polyunsaturated fat N/A 26% 2.71g 17.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 154
% Daily Value*
18%
Total Fat 12g
14%
Saturated Fat 3g
Trans Fat g
104%
Cholesterol 313mg
7%
Sodium 155mg
0%
Total Carbohydrate 1g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 11g
Vitamin D 69mcg 12%

Calcium 48mg 5%

Iron 1mg 13%

Potassium 117mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Omelette nutrition infographic

Omelette nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.